Lat pulldowns aim to grow the latissimus dorsi (i.e., lats) to accentuate the V-taper aesthetic by enhancing the contrast of a wider shoulder-to-waist ratio. However, most people do them incorrectly.
Dr. Mike Israetel, Renaissance Periodization co-founder and hypertrophy expert, recently shared nine tips to grow better from pulldowns. The core of Israetel’s advice is to maximize the stretch and optimize eccentrics. “Muscles grow more from exposure to tension in a stretched position,” Israetel asserted.
[Related: Why Regular Houses Are Weird For Pro Bodybuilders]
What Do Lats Do?
The lats pull the arms back, depress and stabilize the scapula, and internally rotate the shoulders, as seen during lat spreading, making them appear wing-like. Aside from pulldowns, pull-ups and row variations can build the lats.
Dr. Israetel’s 9 Pulldown Tips
- Switch to a Narrower Grip
- Try a Parallel Grip for Better Lat Isolation
- Exaggerate the Stretch
- Ultra-Slow Eccentrics
- Don’t Stop at the Chest
- Experiment with Partial Reps
- Include High Reps
- Use Versa Gripps
- Do More Pulldowns Than Pull-Ups
[Related: The Worst Lat Pulldown Flaws (and 4 Ways to Fix Them)]
1. Switch to a Narrower Grip
“[A narrow grip stretches your lats] substantially more [than a wide grip], which probably causes more muscle growth,” Israetel explained. Israetel suggests a shoulder-width or slightly narrower grip.
2. Try a Parallel Grip for Better Lat Isolation
Many gym-goers tend to flare their elbows, as it may feel more ergonomic, but a parallel grip (i.e., elbows in front of the body and tight to the sides during pulldowns) aligns a better lat stretch.
3. Exaggerate the Stretch at the Top
From the dead hang position with the shoulders elevated and protracted, pause for 1-3 seconds. Dr. Israetel emphasizes that “[heavy weights] pulling into a deep stretch will 100% cause extra muscle growth.”
4. Ultra-Slow Eccentrics
After pulling the bar to your chest, perform eccentrics slowly. Engage your back as you stretch. “It will be a new kick to your back growth,” Israetel assured.
5. Don’t Stop at the Chest
While holding the contraction may feel productive, Israetel believes the energy cost is higher than the potential for gains when the stretch is more beneficial. Instead, gently touch your chest and immediately reverse the motion.
6. Experiment with Partial Reps
According to Dr. Israetel, pulling the bar to the chin rather than the chest is most efficient. This target maintains the range of motion to remain stretch-biased. Furthermore, you can do more reps with heavier loads.
7. Include High Reps
Try the 15-20 rep range to complement lower-rep bodyweight pull-ups and challenge.
8. Use Versa Grips
“There’s no better enhancement to lat pulldowns,” Israetel says since grip fatigue often limits performance. Using Versa Gripps, which are lifting straps and gloves in one, allows you to squeeze extra reps, pushing you closer to failure. You’re going to get way better gains,” Israetel claimed.
9. Do More Pulldowns than Pull-Ups
Dr. Israetel posits that cable machine friction makes it less effective than pull-ups. He doesn’t suggest quitting pulldowns; just do more to compensate. If you usually do three sets of pull-ups, do four to five sets of pulldowns. Alternatively, modern pulldown machines offer a smoother resistance profile than cables.
Dr. Israetel recommends “Trying different grips, positions, and techniques for a few weeks or months, then return to the basics” to avoid plateaus.
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Featured image via Shutterstock/Nikolas_jkd
